Girl Friday – Fran

emily_nikki

The first Friday of every month we perform one of the classic CrossFit 'Girls'.

These workouts were designed to be benchmark measurements of progress.  The naming of the workouts made it easy to remember both the movements that made them up, and your score for them.  Most people in the early days were introduced to CrossFit via one or more of the girls, so there's often a lot of 'fond' history there.

Meet The Girls CrossFit Infographic

So August's Girl Friday workout is Fran!!  The most famous of all the girls.  Listen to the founder of CrossFit, Greg Glassman, talk about it below.

FITNESS

A. Strength

Press

5 x 8, building

B. Conditioning

SLAM FRAN

21-15-9 reps

Thrusters

Slamballs

or,

Scaled Fran - multiple options

C. Opt. Finisher

15m Death March

10-15 Pushups

2-3 x

PERFORMANCE

A. Strength

Press

3 x 5, heavy

B. Conditioning

FRAN

21-15-9 reps

Thrusters 42.5/30kg

Pullups

C. Opt. Finisher

15m Death March

Max -2 Pushups

2-3 x

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